WELCOME Your Strong Reset

🔥 STRONG RESET™ DETOX PHASE

Duration: 14 Days
Method: The 5R Protocol — Remove • Replace • Reinoculate • Repair • Rebalance

Welcome to the Detox Phase

This is the foundation of your STRONG RESET™ journey — a structured two-week reset designed to clear inflammation, restore gut health, and recharge your metabolism before moving into fat loss or performance.

This phase uses the 5R Protocol, a clinically proven system used in functional medicine to rebuild the body from the inside out.

⚙️ The 5R Protocol

1️⃣ REMOVE

Eliminate foods and toxins that cause inflammation, stress, and digestive dysfunction.
During this phase you’ll remove:

• Processed and packaged foods

• Refined sugar and artificial sweeteners

• Alcohol, gluten, and most dairy

• Fried foods, seed oils, and soda

Focus on whole, single-ingredient foods from your detox meal plan (men’s or women’s version).

2️⃣ REPLACE

Reintroduce what your body needs to function optimally.
This includes:

• Lean proteins (chicken, fish, eggs, turkey)

• Clean carbs (sweet potatoes, oats, fruit in moderation)

• Healthy fats (avocado, olive oil, nuts, seeds)

• Plenty of water — at least half your bodyweight in ounces per day

• Digestive support: lemon water or apple cider vinegar before meals (optional)

3️⃣ REINOCULATE

Support your gut microbiome with fiber-rich foods and natural probiotics.
Aim to include:

• Fermented foods like sauerkraut, kimchi, or unsweetened yogurt (if tolerated)

• Prebiotic veggies like asparagus, garlic, onions, and leafy greens

• Optional: a daily greens powder or probiotic supplement for extra gut support

4️⃣ REPAIR

Focus on healing the gut lining and reducing systemic inflammation.
To help the repair process:

• Include bone broth, collagen, or glutamine powder daily (optional)

• Prioritize 7–8 hours of quality sleep each night

• Manage stress with breathwork, light mobility, or walking outdoors

• Avoid overtraining — the goal is to detox, not deplete

5️⃣ REBALANCE

Rebuild healthy daily rhythms and restore long-term balance.

• Keep consistent meal timing (3–4 meals/day, no skipping)

• Move daily: strength train or walk 30–60 minutes

• Limit screen time and caffeine late in the day

• Reflect on your habits — this is where your reset becomes a lifestyle

💡 Key Guidelines

• Follow your assigned meal plan exactly as written for 14 days.

• No cheat meals or alcohol.

• Drink half your bodyweight in ounces of water per day.

• You may substitute your Protein Shake + Fruit + Oats option for any meal listed as a shake or quick on-the-go alternative. BUT IF YOU CAN AVOID THIS PLEASE DO SO AS WHOLE FOOD MEALS ARE A MUCH BETTER OPTION!

• If you feel hungry, increase vegetables or lean protein — not fats or carbs.

✅ Transition Phase (After Day 14)

Once you complete the Detox Phase, you’ll move into your Fat Loss or Performance Plan — depending on your goals.
Your body will be primed for better digestion, fat burning, and hormonal balance.

This is your reset point — the start of feeling strong, clear, and capable again.